Pitner Orthondontics JULY 2018

THE STRAIGHT UP

July 2018

Be Kind — To Yourself! Who Is Your Voice of Self-Compassion?

Earlier this year, I talked about being a recovering perfectionist.The problemwith being a perfectionist isn’t wanting things to be a certain way— it’s punishingmyself when I’mnot able to be perfect. If I say or do the wrong thing, I build themistake up inmy head, criticizing every poor decision and completely destroyingmy sense of self-worth. “If I can’t do this one thing right, I’ma total failure who’ll just sit in the corner, eat candy, and never accomplish anything!” For some reason, I think beratingmyself for failure will makeme better. Spoiler alert: It doesn’t. When I slip up and fall into that pit of self-torment, I try to remember a book I read by Dr. Kristin Neff, “Self-Compassion: Stop BeatingYourself Up and Leave Insecurity Behind.”An alternative to beingmean to yourself after amistake, self-compassion is described by Dr. Neff as “an island of calm, a refuge from the stormy seas of endless positive and negative self-judgment.” It’s where self-kindness, common humanity, and mindfulness meet. Instead of thinking, “I’m such a failure!Why did I think I could do this?” you respond tomistakes with, “It’s alright. Nobody's perfect.You’ll learn and do better next time.”

Self-compassion is amuch better coping mechanism, but the hardest part about self- compassion is that it comes fromyourself. And when you are the onemaking yourself feel worse, it can be so hard to turn that situation around. But I’ve found it's a lot easier to forgivemyself for mymistakes when I remember something good, like the fact that I have a wonderful dog who thinks I’m the best person in the world. When I walk into a room, Buster loses his mind! He jumps out of his skin, so excited to seeme. I could have seen himfiveminutes ago, and he still is like, “Ohmy gosh, you’re back!You’re amazing! I love you!” Buster is a good source of self-compassion for me. He’s a reminder that I am tryingmy best and I do accomplish a lot of good things. Buster is happy and healthy because of me. Even if I say the wrong thing during the day or mess up some task, I can’t possibly be the worst person ever, because I have Buster. I’mnot good at being inmy own head when I feel upset, but I’ve found I can be easier on myself when I imagine Buster is my voice of self-compassion. “Why are you being so hard on yourself?” he says when I start to dwell on amistake. “I think you’re amazing and you’re doing the best you can! I want to spend all day together!” Makingmyself think nice things when I feel like the worst person ever feels hollow, but when I pretend those nice things are coming frommy dog, I’mmore likely to believe them.

After hearing about Buster beingmy voice of self-compassion, a friend of mine decided to try the same thing with her cat. Hiro’s “voice” is pretty different than happy Buster, but whenmy friend is feeling down on herself, imagining her snarky tabby saying, “You are being so ridiculous right now. I like you, so why does anything elsematter?” helps get her out of the funk. If you’re likeme, beating yourself up for every littlemistake, I encourage you to listen to your own voice of self-compassion. Maybe that voice is your own. Maybe it’s someone who supports you, like your mom, your spouse, or your best friend. Or maybe it’s your dog, who would like nothing more than to spend all day together.Whatever you need, just remember to be kind to yourself. You’re not perfect, and that’s okay. I believe in you! –Dr. Leslie Pitner

“I’M NOT GOOD AT BEING IN MY OWN HEAD WHEN I FEEL UPSET, BUT I’VE FOUND I CAN BE EASIER ON MYSELF WHEN I IMAGINE BUSTER IS MY VOICE OF SELF- COMPASSION.”

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MENTALLY STIMULATING ACTIVITIES FOR SUMMER LearningThatDoesn’tFeelLikeSchool

Every summer, parents across the country have to deal with the same delicate problem. They want to make sure their kids continue to learn without feeling like they’re being assigned

For Little Ones: Homemade Bubbles

“pasta party,” but let them choose the recipes and prep the meals on their own.

Bubbles fascinate young children, so why not spend a day making your own solution and experimenting with different types of bubbles? The formula is simple: 1 part dish soap (Dawn or Joy work best) to 10 parts water. Optionally, you can also include 1/4 part glycerin. The process of making the solution will teach ratios, and finding creative ways to blow bubbles fosters problem-solving skills and creative thinking. Cooking teaches so many important skills: math, science, nutrition, concentration, cultural understanding, following directions, creativity, time management, and more. Even better, it doesn’t feel like learning; it feels like fun. Encourage your older children to take the reins for preparing regular meals throughout the summer.You can pick guiding themes, like “a trip to Mexico” or For Teenagers: Family Dinner Party

For the Entire Family: An Educational FieldTrip

Field trips always inspire excitement in students, and you’ll find the same goes for your family members.You can tailor your destination to the interests of your kids for maximum engagement. If you have a family of art lovers, head to a museum for some inspiration and discussion. Kids who prefer the outdoors will enjoy a nature walk or hike.You can bring along a field guide to identify flora and fauna. These trips may not pack the thrill of a water park, but they’re fun in an entirely different way.

tasks. After all, summer homework is every child’s worst nightmare. Luckily, you don’t have to rely on math problems and book reports to keep your child’s development from taking a two- month vacation. Here are a few mentally stimulating activities that are as educational as they are fun.

FROM THE OFFICE OF BUSTER

These Summer Treats Will Make You Smile G’DAY, MATE!

Cheese This one is my favorite! Cheese is an

really tasty smoothie pop recipes online at greenblender.com/smoothies/6593/healthy- popsicle-recipes . Fruit-InfusedWater When you’re playing outside, be sure to stay hydrated. Sodas and sports drinks are definitely off the table, and while sweet tea is a popular alternative, the

It’s summertime and I am so excited! More sunlight means my mom and I get to go on more evening walks, and without snow covering everything, there are so many more smells. Some of those smells are great summertime foods. Hamburgers, barbecue ribs, grilled vegetables, fresh pies … I’mmaking myself hungry just thinking about it. Let’s look at some of the best summertime snacks — that are also good for your teeth! Smoothie Pops Ice cream is a go-to summer treat, but you definitely don’t want to go overboard. Cool down with a summer snack that’s not full of added sugar and artificial flavors by choosing smoothie pops instead. Blend your favorite fruit with a little honey, milk, and yogurt, then freeze them for a few hours. There are some

awesome treat any

time of year because it’s low in sugar and rich in calcium and phosphorus,

high sugar content isn’t good for your teeth or your health. Plus, tea tends to stain your teeth just like coffee or wine. Create a refreshing summer beverage that’s low in sugar and really hydrating by dropping some fresh fruit slices in a pitcher of ice water. Just don’t go overboard on citrus fruits, which can damage your teeth. I recommend watermelon, mango, or raspberries!

which can help strengthen the enamel of your teeth. A 2008 study fromTurkey found that eating cheese may also reduce your chances of getting cavities. If you’re eating low-fat cheeses, like mozzarella, your dog can even have a little, too! I hope these snacks help make this summer extra special for you and your family. Happy summer!

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Stay Accountable With the Buddy System 3 REASONS TO WORK OUT WITH A FRIEND

Get a Little Competitive Whether you make your workouts explicitly competitive or not, working out with someone is a great way to subconsciously push yourself to improve. Even if your partner is stronger, faster, or in better shape than you, the drive to

When you work out alone, it can be tempting to cut corners and get comfortable. After all, if you cheat on a pullup or don't swing that kettlebell as high as you should, who will know? That’s where a workout buddy comes in. Here are three ways hitting the gym with a friend can make your workouts safer and more effective — and a lot more fun! Ensure Proper Form When you don’t perform an exercise correctly, you may not even be working the right muscles, which makes all of your hard work pointless. At best, you’ll cheat yourself out of the full benefits of your workout. At worst, you risk injury. By working out with someone else, you can spot one another and keep an eye out for lapses in form.You and your partner can keep each other honest, ensuring your routine stays safe and effective.

close the gap between your capabilities can be a big motivating factor. Psychologists call this mental push to avoid being the weak link the “Köhler effect.” In small groups, those who begin weaker often push themselves to improve the most. Why not put this psychological phenomenon to work for you? Stay Accountable The most valuable reason to have a workout buddy is accountability. Just having a dedicated person to ask you if you’ve met your fitness goals can have a significant impact on how regularly you exercise. In fact, something as simple as a bimonthly check-in has been shown to help people increase the amount of time they spend working out.

WATERMELON SALAD

This simple, delicious salad is the perfect summer refresher. In under 30 minutes, you’ll have a dish that will inspire rave reviews at your next summer cookout.

INGREDIENTS

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8 cups seedless watermelon, cut into 1-inch cubes

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1 pinch of cayenne pepper 1/2 cup mint leaves, torn

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1/4 cup fresh lime juice

Salt to taste

DIRECTIONS

1. In a large mixing or salad bowl, toss watermelon with lime juice and cayenne pepper.

2. Gently fold in mint leaves. 3. Sprinkle with salt and serve.

Inspired by Food &Wine magazine

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

5953 Wescott Rd. Columbia, SC 29212 803-781-5225 Monday–Thursday 7:30 a.m. to 5 p.m. www.drpitner.com

INSIDE

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My Voice of Self-Compassion

Summer-Worthy Learning Opportunities The Perfect Summertime Snacks Do You Need a Workout Buddy? Watermelon Salad

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Local Events

There’s Something for Everyone in Columbia MAKE THE DOG DAYS FUN AGAIN

Wild Summer's Night Auction &Wild Game Feast

MidlandsWomen’s Fair Where: Columbia Metropolitan Convention Center, Columbia When: Saturday, July 28; 10 a.m. to 3 p.m. Admission: Free Website: midlandswomensfair.eventbrite.com Get ready for the ultimate girls’ day out! The Midlands Women’s Fair returns for a day of fun focused on catering to your interests. Browse through vendor booths, relax with a chair massage, take a self-defense class, catch a fashion show, or capture the memories in an old-school photo booth. Grab your mom, sister, daughter, and best friends, and make plans to be at this event, created by women for women.

PalmettoTastyTomato Festival Where: City Roots, Columbia When: Saturday, August 11; 1-7 p.m. Admission: $15 Website: tastytomatofestival.com You say “tomato,” I say “tomahto,” but we can all agree they’re delicious! This old- school festival celebrates local produce and the champion of the garden, the heirloom tomato. Local vendors gather together to sell homegrown goods alongside live music, a craft beer garden, games for the whole family, and a variety of tomatoes ripe for the tasting. Bring your family — and your appetite — to Columbia’s favorite summer harvest festival.

Where: Seawell’s Catering, Columbia When: Saturday, July 21; 6-10 p.m.

Admission: $75 per person Website: scwf.org/events

South Carolina is home to some of the most beautiful natural wonders in the United States, and the South CarolinaWildlife Federation’s annual auction helps protect those wonders. Join in for an evening of live and silent auctions, where you can win anything from designer jewelry to guided kayak tours, plus enjoy an open bar, games, and a wild game feast at which chefs will serve up the best game in South Carolina. Help the Federation support wildlife conservation and education programs throughout our beautiful state.

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